This workout is pretty self-explanatory and will fry your shoulders, back and arms.
#3 Elizabeth
21-15-9 Reps For Time
Cleans (135/95 lb)
Ring Dips
We have reached one of the girls, Elizabeth is another classic that blasts your chest, back, and the rest of your upper body.
You can use either power cleans, or squat cleans for this workout, whatever you prefer.
#4 171810
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155 lb.
20 jerks, 155 lb.
10 push presses, 155 lb.
This WOD will blast your entire upper body, particularly your chest.
#5 Pump it Up
For time:
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
100 Calorie Schwinn Bike
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
If you like a workout that has a lot of variety, this is a good one for you.
#6 080519
For time:
75 Push-ups
95-pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45-pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
This WOD is definitely not for beginners.
#7 Dream Crusher V2
For Time
6 Bar Muscle-Ups
9 Thrusters (135/95 lb)
12 Snatches (135/95 lb)
18 Chest-to-Bar Pull-Ups
36 Handstand Push-Ups
18 Chest-to-Bar Pull-Ups
12 Snatches (135/95 lb)
9 Thrusters (135/95 lb)
6 Bar Muscle-Ups
Time Cap is 12 minutes for this bad boy.
Increase the time cap to 16 minutes or scale back as needed.
CrossFit Masters athlete John Kim designed this workout as a tougher version of the original and it is loaded with upper body exercises. If your shoulders aren’t totally fried by the end of this workout, then you are a better man (or woman) than me.
#8 Joseph Spor
10 Rounds for Time
1 Strict Press (135/95 lb)
2 Push Presses (135/95 lb)
3 Push Jerks (135/95 lb)
4 Handstand Push-Ups
10 Push-Ups
This upper body CrossFit workout is a Hero WOD. The WOD is done a Fighrfighter Hero WOD that is done to honor Joseph Spor, FDNY, Rescue 3, who was killed on September 11, 2001. He was in the first tower when it went down.
#9 Armblaster 2000
AMRAP in 8 minutes
12 Ring Dips
10 Strict Presses (45/35 lb bar)
8 Thrusters (45/35 lb bar)
6 Push-Ups
4 Kettlebell Sumo Deadlift High-Pulls (50/45 lbs)
This upper body workout really hammers the triceps and shoulders and does it quickly.
#10 Holleyman
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
This bad boy has high volume and is moderately heavy. Use your legs as much as possible during the wall balls to save your shoulders for the handstand push-ups.
This Hero WOD is done to honor U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, who was killed on August 30, 2004, when his Military vehicle hit an IED in Khutayiah, Iraq.
This Hero WOD will crush your chest and shoulders. Scale back as needed.
This Hero WOD is done in honor of Petty Officer 1st Class Jeff Taylor, of Little Creek, Virginia, who was killed in Afghanistan on June 28, 2005.
#12 Popeye
3 Rounds Without Breaking
30 Dumbell Curls (2×25/15 lb)
30 Strict Presses (2×25/15 lb)
30 Lateral Raises (2×25/15 lb)
30 Hammer Curls (2×25/15 lb)
30 Upright Rows (2×25/15 lb)
30 Push Presses (2×25/15 lb)
30 Curls (2×25/15 lb)
1-minute Rest
If you are looking for a CrossFit WOD to give you “Big Guns, ” the appropriately named “Popeye” should do the trick.
#13 Fran
21–15 -9 Reps
Thruster (95/65lbs)
Pull-Ups
This is probably the most well-known CrossFit workout on the planet. It’s simple yet brutal.
What’s a good score for Fran?
Beginner: 8 minutes
Intermediate: 6 minutes
Advanced: 4-6 minutes
Elite:: Under 3 minutes
Good luck!
#14 Jackie
For Time
1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
This classic WOD will fry your shoulders and back.
Row at about 80% of your max pace and then try to go unbroken with the thrusters and pull-ups for a good time. If you need to break up the thrusters and pull-ups, break them into big chunks.
#15 Nate
20 Minute AMRAP
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (2/1.5 pood)
If you are looking for a WOD that will blast chest and shoulders then you have come to the right place. After 20 minutes straight of muscle-ups, handstand push-ups and heavy kettlebell swings you will be on the floor. Trust us; it’s harder than it looks.
This Hero WOD is done to honor of Chief Petty Officer Nate Hardy, he was killed on February 4, 2008, during combat in Iraq.
#16 Christina
20 minute AMRAP
9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees
Christina is an AMRAP workout and it is another one of “the girls”. This one does involve some squats. Sorry to all of those who prefer to have stick legs.
#17 Zimmerman
25 minute AMRAP
11 Chest-to-bar pull-ups
2 Deadlifts (315/205 pounds)
10 Handstand push-ups
This bad boy isn’t for wimps. It features heavy deadlifts that some will have to scale. If you aren’t a lump of jelly by the end of this workout you are a true badass with serious upper body strength.
This WOD is done in honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, who died on November 2, 2010, while in combat in Helmand province of Afghanistan.
#18 Chesty
10-8-6-4-2
bench press
*do 15 burpees after each set
Choose a challenging weight that will allow you to move consistently without breaks.
Obviously, this workout will blast your chest.
#19 Diane
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
This classic CrossFit WOD should feel moderately fast and reasonably heavy. It is common for this workout to take 20 minutes. If it takes you that long you should scale it back, though. Scale back to 155/105 lb and do regular push-ups instead of the handstands.
#20 Blackjack
For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
17 Push-Ups, 4 Sit-Ups
…continue this pattern until…
1 Push-Ups, 20 Sit-Ups
This workout is more challenging than it looks, you might want to break up the push-ups unless you are some kind of push-up god. You will also want to go with a moderate speed on the sit-ups.
#21 Look, One Hand WOD
Complete 5 rounds
Left Arm Dumbbell Push Press, 6 Reps
Right Arm Dumbbell Push Press, 6 Reps
Left Arm Dumbbell Row, 8 Reps
Right Arm Dumbbell Row, 8 Reps
Left Arm Dumbbell Curl, 10 Reps
Right Arm Dumbbell Curl, 10 Reps
Complete 5 sets of 36 reps without putting down the dumbbell. Each time you set the dumbbell down, you must do 5 burpees. Go as heavy as you can..
Rounding out our list of upper body WODs, we have one that will hammer your shoulders, back and biceps.
How Often to Do CrossFit Upper Body Workouts?
These workouts are meant to be done 2-3 times per week. If you are new to CrossFit, start with 2 days per week and work your way up to 3. Remember to listen to your body and take rest days when needed. You should also focus on other aspects of fitness, such as lower body workouts, cardiovascular exercise, and mobility work.
Also, please don’t skip leg day. If you want a balanced and athletic physique, you will need to be hitting your legs a couple of times a week.
Conclusion
If you’re looking for a challenging and varied upper body workout, give CrossFit a try. These 21 exercises will work your muscles differently and keep you motivated to return for more. Have you tried Crossfit before? What’s your favorite workout?
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
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